Name: Playbook - Pierre Dalati - Wednesday: Legs
Uploaded: 2023-02-23T03:33:39.682Z
Duration: 45 min
Description: Wednesday: Legs

SUPER TOUGH, loved it especially since I need to work out my legs more this was perfect just took me a lot longer than most people

Caiden

Dang, Pierre…these were way harder than expected. I’m sorta skinny-fat or skinny out of shape, and lunges were soooo much tougher than I recall doing at the gym but it’s been a few years, so…
 Suggestion would be to show some of these exercises from different angles because it was a bit of challenge to see your body position from just one angle and it concerned me that I was using proper form.

Jeff

Kngkha

Great workout but I got confused with repetitions(alternating lounges, for example), couldn’t be sure what counts as one.

Lorena

My legs are way too strong for this 😆 LOL, still a good workout tho 💪

Aleksa

Keygan

Steven

mino

Sonny

Im new to this so I did all in one go should I do it straight down and then redo it or all the sets and row by row

Delroy

Chris

Good work out. Calf raises were the hardest for me

Elijah

Jordan

I have felt it as a good workout,thank you for the workout plan,I guess it suits all the beginners,

Aslam

Saurav

Matthew

Jayden

Goku

Ryan

Very good workouts for beginning, thanks.

Benjamin

I loved it. Awesome work-out, it got my heart pumping. One thing though, on exercises such as the 4 sets of 12 reps for one leg calf raises… do we do 12 reps on each side and count those 24 reps as one set or do we do 12 reps with the left leg, count that as 1 set then move on to the other set with the right leg? (Just wondering)

Matheus

A little easy, for me but overall a fine workout, got me breaking a little sweat

Carter

Bro, you never miss thank you man got me feeling 5 years younger lol all in the privacy of my home 🙏🏽

Alex

Gustavo

Lleyton

Ethan Lape

Austin

Focus: Legs
- Bodyweight only
- Classic sets and reps for growth
- Do the exercises explosively to make it harder (Example: for regular squats you can do explosive squats)

Requirement:
- Flat surface 
- Elevated Surface
- Wall
- Your body!

Focus: Warming up your legs
- slow and controlled 
- legs slightly wider then shoulder width 
- squeeze your glutes at the top of the movement by popping your hips forwards

Squats

Focus: Full upper legs (quads, hamstrings and glutes)
- Keep one leg elevated behind you (similar to a lunge, but with one leg elevated)
- slow and controlled 
- don’t let your knees pass your toes  
- squeeze your legs at the top of the movement

Bulgarian Split Squats

Focus: Full upper legs (quads, hamstrings, glutes and core)
- Widen your stance with your toes pointing slightly outwards 
- Squat down to one side while keeping the other leg straight
- slow and controlled 
- Don’t let your knees pass your toes

Lateral Squats

Focus: Calves 
- slow and controlled 
- assist yourself with a wall if needed
- pause and squeeze your calf at the top of the movement 
- keep your toes forward

Single Leg Calf Raises

Focus: Full legs
- Start standing up 
- Lunge onto one leg and explode back up to the neutral position (standing) 
- Repeat on each side 
- Don’t let your knees pass your toes

Alternating Lunges

Wednesday: Legs

The workout is great, but after I was doing the skull crushers, and diamonds my wrist started buzzing. Also I for the life of me cannot do an archer push up not even on my knees. Does anyone have any tips on how to get started on archer push ups? Also a thing to keep in mind is I have not gotten out of my chair for nine years because of a huge depression, and just now decided to start doing this workout. I was able to do everything except the archers. Other than that I feel the burn literally. The outside of my arms are hot while the rest of the outside of my body is at a neutral temperature. My chest is also hot, but not as hot as my arms. Also I don't know how to squeeze my chest or triceps, so could I get some pointers on that?

The archer pushups were incredibly difficult, I could not even perform one and almost bent my arm the wrong way trying to do them.

Massive hit to chest and triceps. Only one that was really a struggle was the archer, even on the knees. 
Can I make a suggestion? Think A verbal description of each exercise for one rep (then you can go quiet- haaaa) would probably improve your app.

Monday: Chest & Triceps

This was a great workout, but my stomach, and chest was hurting more than my back and biceps at the end. Also how do you squeeze your back?

Wow.  Amazing. Activates the back for sure.  And very doable even if you’re in meh shape. Only suggestion is adding another bicep exercise to the mix to balance a bit more.  Thanks, Pierre. Looking forward to the other days!

Tuesday: Back & Biceps

Julian

Owen

Great workout. Took some additional timeout, but liked the exercises.

Thursday: Abs (HIIT)

It was an amazing workout, since I just started today I had to give myself.. about a minute more rest time during the Hindu pushups, other than the toughness of it it works really well it’s very intense but I feel very good about this approach to at home workouts!

Challenging for sure.  Overall good. More description and at least a couple of angles on the vid would improve it.

mathew

Friday: Shoulders

I liked it. I actually went outside and talked to my neighbour and played with my cat while resting.

Wednesday: Legs

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